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					Volume 4
Number 2
Winter 2010

Judy Rigsby, Editor

                                              FEEL THE DIFFERENCE IN HEALTHCARE

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                                             7 7 1 8 E . 9 1    S t . • S u i t e 1 0 0
                                       T u l s a , O K 7 4 1 3 3 • ( 9 1 8 ) 7 4 3 - 2 5 5 5

For strong joints : Sesame Seeds
                                                Frankly Speaking - Dr. Frank J. Ungerland III, DC
Two tablespoons provide more than                                     WILL WE LIVE TO BE 1OO?
80% of your daily intake of copper, an
                                                Well, we are winding up another decade. We are another year older and as a
anti-inflammatory that may help ease
                                                nation we are living longer. There are estimated over 70,000 people in the U.S.
arthritis pain.                                 that are now 100 hundred years old or older. Centenarians are growing in
Mix tahini (sesame seed paste) with             numbers every year. It is estimated that by the year 2050 there will be 800,000
olive oil and use as a salad dressing.          Americans over the age of one hundred. Demographers are now counting the
                                                number of supercentenarians, people age 110 and over.
For youthful skin : Sunflower Seeds
Two tablespoons supply nearly 40% of            It’s a fact we are living longer as a nation. Some research suggests that 60% of
the RDA of vitamin E, an antioxidant            those over one hundred years old will need “assisted living”. Forty percent will
that helps prevent sun damage.                  not! What can we do to hedge the bet to a healthier future? Don’t smoke or drink
Sprinkle these onto your salad instead          heavily and maintain favorable weight. Reducing caloric intake 10-20 percent is
of croutons.                                    beneficial. What we eat is used or stored as energy in the future as fat. This leads
                                                to cardiovascular illnesses. Substitute for meat, portions of fish rich in omega
                                                three fatty acids and vegetables in unsaturated fats, eliminate the fried foods. Eat
For a healthy heart : Flaxseed
                                                many fruits and vegetables. Get regular exercise. Climb stairs or lift small
Two tablespoons of ground flaxseed,             weights to reduce age related muscle mass. Challenge your mind daily, do
which is rich in heart healthy alpha-           crossword puzzles and read daily. Have a positive outlook to reduce mental and
linolenic acid, help lower cholesterol,         emotional stress. Maintain social interaction with family and friends and join a
triglycerides, and blood pressure.              group of people with similar interests. Stay active after retirement. Get involved
Add ground flaxseed to your cereal,             in something that you will love doing. Stay in the game of life as a player and not
oatmeal, or smoothie.                           a spectator. Have a plan for the future. No plan is a plan to fail. Life is a
                                                “present”, a gift. What we do with that gift is our “present” back to God. We can
~Lauren Parajon (Prevention, December 2009)     make a difference in our future.

                                                                      Fitness Tips of the Quarter
                                              Warm up – Cold temperatures can make your muscles tight and prone to injury.
                                              Make sure you do a thorough warm-up prior to your exercise.
                                              Insulate your body – If exercising outdoors, wear layers of clothing. Layering
                                              provides the most effective heating method and allows you to remove the top layer if
                                              you get too hot.
                                              Drink up – It’s just as important to stay hydrated when exercising in winter as it is in
                                              summer, even though you might not feel as thirsty.
                                              Wear sunscreen – You can still get burnt in winter, so if you are exercising outdoors
                                              apply sunscreen to exposed skin.
                                   Dr. Curley’s Corner – Dr. Eric S. Curley, DC
                                                        Stuck inside…
          As the cool weather is quickly approaching, many of us will be spending more time indoors. Have you ever
said to yourself, “I need some fresh air”? Air quality inside our homes can be a contributing factor to poor health.
The most notable and easy to correct is the humidity. Indoor air humidity can be easily measured with a humidity
meter from most home stores. Ideal humidity is 45%, with a healthy range of 30-50%.
          Humidity less than 30% can dry noses and throats and cause colds; wall paneling, wood trim and hardwood
flooring can shrink and cause joints to open; cracks in drywall and plaster can develop; joints in wood furniture can
become loose.
          If you find yourself being shocked by static electricity as you move about your home, your home’s indoor
humidity is too low. Skin irritation and respiratory problems are other telltale signs.
          Conversely, a home that is too wet — where the humidity is greater than 50% — can be a breeding ground
for mold, bacteria, dust mites and condensation.
          An effective means of dealing with dry-home syndrome is to use a portable or whole-house humidifier. The
most common type is an evaporative humidifier with a reservoir that holds cold water and dispenses it into a basin.
Also, shower and cooking puts humidity into the air.
          A home where the humidity is too high can benefit from a dehumidifier or by running the air conditioner. A
faulty heating unit or leak may be a cause and needs to be evaluated.
          Change your air filters as well to keep dust and pollen to a minimum. Also, your furnace will be more
efficient and save you money.
          Checking your home’s humidity levels can improve your health and make you more comfortable for the

5 Healthy Winter Breakfast Ideas
You may have heard the phrase that breakfast is the most important meal of the day. It is the first meal you have after
waking up and can have a significant impact upon how you feel for the rest of the day. Eating a poor breakfast or skipping it
completely can make you feel tired, sluggish and moody for the rest of the day. With all the other things you have to deal with
over the holiday period having a poor start to the day is the last thing you need.

Oatmeal is a fantastic hot meal to start the day with. It’s high in fiber and a rich source of numerous vitamins. Oatmeal can
help regulate blood sugar levels, reduce low density lipoprotein (LDL) cholesterol and can also protect you from a number of
health conditions. It has been linked with reducing your risk for heart disease, reducing your risk of contracting type 2
diabetes, preventing certain types of cancer and lowering high blood pressure. On a chilly winter morning there’s nothing
much more satisfying than a hot bowl of oatmeal, so next time you wake up feeling cold, why not give it a try?.

2. EGGS:
Eggs are another tasty way to start the day. Plus, they are amazingly versatile and easy to prepare. You can have them hard
boiled, soft boiled, poached, scrambled or even mix them with some meat and vegetables to make an omelet. On top of this,
eggs have a number of health benefits. They are one of the best protein sources available and also provide you with 9
essential amino acids. Eggs are rich in vitamin A, vitamin E and vitamin D, which is a particularly important vitamin over the
Christmas period.

Yogurt is a great source of potassium, calcium, protein and B vitamins. It has been linked with strengthening the immune
system and is also thought to promote strong bones. On top of this it’s incredibly simple to prepare. All you have to do is put
some yogurt in a bowl and it’s good to go. If you find yogurt too bland on its own, then try adding some fruits for flavor.

Fruit is a fantastic way to start the day. Although there are many different types of fruit out there, most of them are rich in
fiber and full of vitamins. Plus, fruit is generally low in calories, making it a perfect breakfast choice if you are trying to control
your weight.

Protein is very important for building muscle and can also help suppress your appetite. Therefore, by having a protein shake
for breakfast you can feed your muscles while avoiding the mid-morning hunger cravings. Protein shakes are quick to prepare
and very practical. All you have to do is mix some protein powder with milk or water and it’s ready to drink. Like yogurt,
protein shakes and fruit can be combined to make a highly nutritious breakfast. Plus, they are both portable so you can have
them while you’re on the move. Next time you are in a rush and thinking about skipping breakfast, grab a protein shake on
your way out. It will take less than a minute to prepare but will give you a much needed morning boost.
~~ Tom Parker, Free Fitness Tips, December 2008.

 Happy Birthday to all our patients with December, January and February birthdays!
What our patients are saying…                                  Sarah says… - Sarah Potter C.A.
Sometimes when you least expect to be in an accident, it       Fresh snow is one of the most beautiful and peaceful things
happens! Back in the early 70’s I was involved in a rear       to watch. However, you probably know that with snow comes
end collision. While sitting at a stop light, I was hit by a
tow-truck hauling a vehicle. The accident broke my
                                                               the need to remove it from driveways and walkways. Anyone
tailbone and messed up my back. I had surgery but              who has shoveled snow before, knows how good a workout it
never went in for any adjustments. I lived with the            can be. The average shovelful of snow weighs 5-10 pounds,
discomfort. Once again in the late 90’s I was turning in       and the average driveway may hold hundreds of pounds of
our driveway when a lady hit me from behind; she was           snow. Shoveling snow can also be physically stressful;
driving to an evening function while putting on her            bending, lifting and twisting, combined with the exposure to
makeup! Between the damage from a seat belt and the            freezing conditions, can take a serious toll on the body. There
jar of the impact, my back couldn’t take any more. I had
                                                               is a right and a wrong way to shovel snow and paying
seen several different doctors but none of them could
relieve any of my pain. It was always a quick fix for the      attention to your technique can make a big difference in how
moment. Being in a retail business, my back would stay         you feel the next day. Here are some quick tips on how to
in pain from all the lifting that I did. Some doctors          shovel snow smarter and avoid being injured.
would try to put me on pain medication, which wasn’t a
direction that I wanted to take.                               Be Prepared- Spray shovel with Teflon so the snow won’t
Our daughter, Sarah, works for Dr. Ungerland. She              stick to it.
would say “Mom, this doctor is different; you need
                                                               Do a warm-up- A tight, stiff body is asking for injury. A few
to come talk to him!” I felt it was just another one to
see after 30 years of pain. I was hurting so badly one         minutes of stretching can save you a lot of pain later.
day from not only my back, but also, tennis elbow. I           Layer Clothing- Layered clothing will keep your muscles
went in. I found him to be TOTALLY different! He               warm and flexible.
cares about what is going on with your body, no matter         Use the right size shovel- Your shovel should be about
what the age. His technique was way different than             chest high on you, allowing you to keep your back straight
others I had seen. Crazy as it sounds, one day after           when lifting. Keep one hand close to the base of the shovel to
going to him; I realized the pain wasn’t there anymore! I
                                                               balance weight and lessen the strain on your back.
had lived with this pain for so long. Arthritis had set in
and I didn’t think anyone could really ever help me. It
                                                               Timing is everything- If possible, wait until the afternoon to
has been GREAT to function without the reminder of             shovel. In the morning there is increased fluid pressure in the
what I can’t do. Now I can focus on what I can do! He          discs because your body has been at rest all night.
helped make life easier.                                       Drink lots of water- Drinking water frequently throughout
~Barbara R.                                                    the day helps keep muscles and the body hydrated.
                                                               Use proper posture- When you shovel, bend your knees
THANK YOU FOR YOUR                                             and keep your back straight while lifting with your legs. Push
                                                               the snow straight ahead; don’t try to throw it. Walk it to the
    REFERRALS!                                                 bank. Try to shovel forward to avoid sudden twists of the
                                                               torso and reduce strain on the back. Make sure to take
Liz C.                         Logan College                   frequent breaks so you don’t strain your muscles.
Sydni C.                       Brenda M. (2)
John C.                        Levi O.
Donna C.                       Diana S.                 Flu Season Wellness Plan Should Include Chiropractic Care
Dr. Curley (4)                 Fred S.                  Source: World Chiropractic Alliance (WCA)
Ernie D.                       EJ S.
Katie D. (2)                   Karen S. (2)                  The World Chiropractic Alliance (WCA) is recommending that people of
Susie E. (2)                   Patrick T.               all ages add chiropractic to their strategy for warding off and fighting the flu
Pamela H.                      Visual Services          and its effects this season. Spinal adjustments can have a positive effect on
Dr. Hamilton                   Tim V.                   immune function, the WCA asserts, citing a growing number of researchers
                                                        who are exploring the common denominators in disease processes, and the
Scott H.                       Charles W.
                                                        role of the nervous, immune, and hormonal systems in development of
Inner Peace Yoga               Jennifer W.              immune related illnesses.
Kristi J.                      Bob W.                       Chiropractic corrects spinal abnormalities called vertebral subluxations
Marie L.                       Debra Y.                 that result in interference of the nervous system by placing pressure on
                               Martha Y.                nerves. Since the nervous system controls all functions of the body --
                                                        including the immune system -- chiropractic care can have a positive effect
When our practice receives a referral                   on immune function, WCA officials note. Since its inception, chiropractic has
from you, it's a compliment that means                  asserted that viruses and microbes don't threaten us all equally and that a
we've fulfilled our obligation. Our                     healthy immune system easily repels most invaders. The immune system
responsibility is to:                                   protects us from the flu, as well as any other infectious disease, and strives to
                                                        get us well again when we do fall ill. Our immune system, like every other
1. Provide comprehensive treatment for a                system in the body, is coordinated and controlled by the nervous system.
fair price.                                                  “I would recommend to any person concerned about the upcoming flu
2. Run an efficient office so your                      season to add chiropractic to their list of things to do to remove interference
appointments are on-time.                               to their nervous system, enhance their immune function and give their body
3. Treat you with dignity and respect.                  every extra bit of security it needs” stated Dr. Terry Rondberg, president of
                                                        the World Chiropractic Alliance.
                          M i s s i o n                               St a t e m e n t
          The mission of Ungerland Chiropractic Clinic is to improve the
          lives of those in our community by offering the opportunity to
           receive the highest quality chiropractic care. Our goal is the
         prevention of disease and the promotion of wellness by educating
                                 everyone we meet.

                                          Ungerland Chiropractic Clinic
                                         s t
                      7718 E. 91               St. • Suite 100 • Tulsa, OK (918)743-2555

ason                                           Dr. Frank J. Ungerland • Dr. Eric S. Curley

       Winter Nutrition Guide: 4 Foolproof Steps                                   Wellness Workshops
                                                                               Watch for notices at the office.

       Eat high-quality carbs
       Listen to your cravings - there is a reason for them! In the
       winter, with fewer sunny hours, your stored serotonin
       (the "feel-good" brain chemical) starts to decline. Your
       cravings for carbohydrate-loaded comfort foods are your
       body's cries for more serotonin. But be careful when
       choosing carbohydrates to boost serotonin! Opt for
       nutritious whole grains and choose high-quality carbs
       such as sweet potatoes, pumpkins, and squashes.
       Love seasonal produce
       Winter produce may not be as exciting and colorful as
                                                                                  Dr. Frank, Dr. Eric,
       summer berries, but there are still many healthy choices                    Sarah and Judy
       available. Work seasonal produce such as pomegranates,
       cranberries, citrus fruits, purple grapes, and orange root
       vegetables into your meals. You'll not only add color to
       your plate, you'll pack in some serious nutrition punch.
                                                                             wish you a Merry Christmas
       Consider Vitamin D supplements                                          and a Happy New Year…
       If you live in the northern hemisphere or wear sunscreen
       all the time, consider taking Vitamin D supplements.
       Numerous studies have shown that oral intake of 1000 IU
       Vitamin D can reduce the risk of colon, breast, and
       ovarian cancers by as much as 50 percent. Vitamin D can
       be found in fortified dairy products, fatty fish, and egg
       yolks. But reaching the recommended level through food
       alone is rather difficult. Therefore, the Canadian Cancer
       Society recommends that all adults take Vitamin D
       supplements every day during the fall and winter seasons.
       Be sure to speak to your doctor before starting any
       Nourish your cold
       Despite numerous claims you may have heard, no diet
       remedy or supplement has scientifically proved effective
       at preventing cold and flu. However, studies have shown
       that 1,000 mg of Vitamin C supplements may make your
       cold milder and shorten it by half a day. In addition,
       there's a promising perk for yogurt lovers! A German
       study found that probiotics (as found in yogurt with active
       culture) may shorten your cold episode by almost two
       days. So keep on eating those "friendly" bugs!

       Gloria Tsang, RD, Healthcastle Nutrition, Dec. 2007

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